We learned a lot about good nutrition. Here are the recommendations we will carry with us into 2024.
As a health journalist who has been covering nutrition news for decades, I've seen many trends that first make waves and then sink. Remember olestra, the Paleo diet, and celery juice?
Watch enough trendy foods come and go, and you'll realize that the most valuable nutritional guidance is based on decades of research, where scientists look at a question from multiple perspectives and reach consensus.
Here are 10 science-backed tips that will carry you into the new year.
1. The Mediterranean diet is literally so good for you.
Decades of research support the Mediterranean diet, which focuses on fruits and vegetables, whole grains, legumes, olive oil, nuts, herbs and spices, as one of the healthiest ways to eat. Its heart health benefits are numerous and have been linked to lower rates of Type 2 diabetes, cognitive decline and certain types of cancer.
If you're interested in adopting the Mediterranean diet but aren't sure where to start, stay tuned. Starting January 15, we'll be sharing a week of practical guidance and recipes for eating Mediterranean style in the Well newsletter, which you can sign up for here.
2. It is okay to drink coffee on an empty stomach.
Some people may experience heartburn, but experts say there's no evidence that drinking coffee on an empty stomach can damage your stomach lining or otherwise harm your digestive system. There are also reasons to feel good sipping your morning coffee: Drinking coffee is associated with a longer life and a lower risk of heart disease and Type 2 diabetes.
3. Start the day with a healthy breakfast.
Mornings can be hectic and it can be tempting to grab a quick muffin or skip breakfast altogether. But nutritionists say the morning meal should be a priority, especially if it contains a balanced mix of protein, fiber and healthy fats. It will speed up your day, and studies have found that breakfast eaters tend to enjoy several health benefits, including a lower risk of cardiovascular disease, Type 2 diabetes, and obesity.
4. Take care of your intestines.
Keeping your digestive system healthy and running smoothly can protect you from life ailments like heartburn, bloating, and constipation, as well as improving your overall health. Unsurprisingly, the best way to care for your gut is to nourish yourself (and, by extension, your gut microbes) well by prioritizing fiber and consuming a variety of plant-based and fermented foods.
5. You probably don't need protein bars.
They're often marketed as a health food or essential fuel for athletic performance, but most protein bars are full of sugar. Experts say it's better to meet your protein needs with whole foods like yogurt, nuts, beans or eggs.
6. Be careful with dark chocolate.
List this as one of the saddest nutrition news of 2023. Dark chocolate contains the highest levels of lead and cadmium (heavy metals that can harm the body) compared to other foods. Fortunately, you don't have to give up your dark chocolate habit completely. Experts say enjoying it in moderation (no more than about an ounce a day) will keep your risk low.
7. Mixing fruits and vegetables does not spoil their nutritional value.
Pureeing fruits and vegetables in a blender does not lose their vitamins, minerals or fiber. And somewhat surprisingly, several small studies suggest that sipping your fruit in blended form won't raise your blood sugar any more than eating it whole. So go ahead – enjoy your smoothie. And check out our tips to make yours more nutritious.
8. Cottage cheese is back.
You may associate cottage cheese with fad diets from the 1970s, but this zamIt is a food that resists the mother. Cottage cheese has been a huge hit on TikTok this summer, and for good reason. You can eat it plain or use it as a versatile ingredient in both sweet and savory snacks, and it offers an impressive array of nutrients including protein, calcium, selenium and more.
9. Tofu is really good for you too.
In recent years, people worried that tofu and other soy foods might be linked to cancer or fertility problems because they contain estrogen-like compounds. However, scientists say that studies have dispelled these fears. In fact, research suggests that eating soy-based foods may reduce your risk of heart disease and even some types of cancer.
10. It's hard to separate nutrition myths from facts.
Nutrition myths tend to permeate American culture and our minds, leaving us confused and sometimes even anxious about our eating decisions. We asked 10 nutritionists what myths they'd like to see dispelled, like a plateful of fresh cookies at a holiday party.
